About one-third of all deaths worldwide are due to heart disease 

Diet can have a significant impact on heart health and affect your risk of heart disease.

Certain foods can affect blood pressure, triglycerides, cholesterol levels, and inflammation, all of which are risk factors for heart disease.

Here are 15 foods that can help you improve your heart health.

Leafy greens.

Leafy vegetables such as spinach, kale, and collard greens are known for their high vitamin, mineral, and antioxidant content.

They are especially high in vitamin K, which protects your arteries and promotes better blood clotting (2 reliable sources).

They are also high in dietary nitrates, which have been shown to reduce blood pressure and vasoconstriction.

 Eat whole grains

Cereals have three classes of nutrient-dense grains:

• Germs
• Endosperm
• Bran

Cereals contain the following:

• Wheat flour
• Rice (brown)
• Vote
• Rye
• Barley
• Grain
• Quinoa
• Refined carbs increase the risk of coronary heart disease. Cereals, on the other hand, are protective. Taking an extra 1 or 2 servings of these items daily can increase or decrease the risk by almost 10% to 20%. (6 reliable sources).

Adding extra whole grains to your diet has been shown in many studies to improve heart health.

According to a review of 45 studies, consuming three extra grains a day reduces the risk of heart disease by 22%.

Increases intake of plant-based foods, whole grains, low - *** dairy products, and salt

Fruits and berries

Strawberries, blueberries, blackberries, and raspberries are rich in nutrients needed for heart health.

Berries are also high in antioxidants such as anthocyanins, which protect against oxidative stress and inflammation, both of which contribute to the development of heart disease

Numerous studies have shown that eating more berries reduces the risk of heart disease.

Another study showed that regular consumption of blueberries increases the activity of cells that line the blood vessels, which can help control blood pressure and blood clotting.

Furthermore, a review of 22 studies found that berry intake was associated with lower LDL (bad) cholesterol, systolic blood pressure, body mass index, and inflammatory indicators.

Berries can be a complimentary breakfast or a low-calorie dessert.

Avocado

Avocados are high in heart-healthy monounsaturated fats, which lower cholesterol levels and lower the risk of heart disease.

One study examined the effect of three cholesterol-lowering diets on 45 overweight and obese individuals, with one test team consuming one avocado per day.

The lipid-lowering and cardioprotective properties of avocado have been established in several studies.

Avocados are also high in potassium, which is important for heart health. An avocado contains 975 milligrams of potassium, which is 28% (16) of your daily requirement.

Consumption of at least 4.7 grams of potassium per day lowers blood pressure by an average of 8.0 / 4.1 mmHg.

Walnut

Walnuts are high in fiber as well as micronutrients such as magnesium, copper, and manganese.

According to studies, adding a few servings of walnuts to your diet can help prevent heart disease.

Some tree nuts, notable nuts, have a lot of evidence to prevent heart disease.

A 2009 study of 365 people found that including walnuts in their diet reduced LDL (bad) and total cholesterol levels.

Interestingly, many studies have shown that regular consumption of nuts such as walnuts reduces the risk of heart disease.

Beans

Beans contain resistant starch, which is resistant to digestion and can be fermented by your gut microbes. Resistant starch has beneficial effects on the gut and its resident bacteria.

Eating beans to reduce the risk of certain heart diseases has also been shown in several trials.

Previous research involving 16 pinto beans found that it lowers triglycerides and LDL (bad) cholesterol levels in the blood.

Analysis of 26 trials suggested that eating a diet high in beans and legumes significantly reduced LDL (bad) cholesterol levels.

In addition, eating beans has been linked to lower blood pressure and inflammation, both of which are risk factors for heart disease.

Dark chocolate 

Dark chocolate is high in flavonoids, which are antioxidants that can help improve heart health.

Interestingly, chocolate consumption in various studies has shown a lower risk of heart disease.

In moderation (less than 6 servings per week), chocolate intake reduces the risk of coronary heart disease, ******, and diabetes.

Although these studies suggest a link, keep in mind that they are not always the cause of other factors in the game.

In addition, chocolate contains a lot of sugar and calories, which negates its health benefits.

To get the most heart-healthy benefits, choose high-quality dark chocolate with at least 70% cocoa level and take it in moderation.

Green tea 

Green tea has been linked to a variety of health benefits, including improved s *** irritation and insulin sensitivity.

It is also high in polyphenols and catechins, which are antioxidants that help prevent cell damage, reduce inflammation, and maintain your heart health.

Green tea extract successfully increased leptin and reduced LDL (bad) cholesterol in overweight and obese women after 6 weeks of treatment, although there were no significant changes in other weight-related biochemical markers.

According to research analysis, consuming green tea extract for three months reduced blood pressure, triglycerides, LDL (bad) cholesterol, and total cholesterol compared to placebo.

Or taking a green tea supplement supplement or drinking matcha, a beverage comparable to green tea, are also good options.

Last but not least

The relationship between nutrition and heart disease is becoming stronger as new research emerges.

From blood pressure and inflammation to cholesterol levels and triglycerides, what you eat may affect practically every facet of heart health.

These heart-healthy foods can help maintain your heart in excellent shape and reduce your risk of heart disease if you eat them as part of a nutritious, well-balanced diet.